Studies show that the omega-3 fats found in cold water fish such as salmon, mackerel and herring, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) protect telomeres. California scientists assessed blood levels of these fats and telomere length in subjects with heart disease and followed them for five years. Those with the lowest omega-3 levels came up shorter on telomere length.

Up your fibre intake and include plenty of antioxidant-rich options

While many people still think of fibre simply as a remedy for irregularity, it’s a nutrient linked to protection against telomere shortening. Include whole grains, fruits, vegetables, legumes and nuts to up your intake.

As the process of oxidation is linked to telomere length, a diet chock full of these same foods also supply a variety of antioxidants.

You hear it everywhere you turn: Get rid of excess pounds. But now science is providing even more reason to do it as research shows obesity can cause damage at the cellular level due to telomere shortening.

There is good news, though, about the impact of weight loss on telomere length. As high waist measures are linked to an increased risk of colon cancer, Australian researchers looked at telomere length in the lower gastrointestinal tract in obese men before, during and after a weight loss program. And as they predicted, shedding excess weight actually lengthened these important cell protectors leading to a decreased odds of developing colon cancer.

Get rid of chronic stress

Chronic stress can lead to hormonal changes that go hand in hand with telomere shortening. But for those who carry excess weight, the combination of overweight and stress appears to have a synergistic effect on telomeres. In other words, being overweight together with being under stress can lead to more damage than if each occurred on its own.

Let’s get physical

Here’s another healthy living recommendation that we hear about endlessly: regular exercise is good for you. It’s key for easier girth control as well as offers heart healthy perks such as boosting levels of the beneficial HDL-cholesterol. In addition, it helps in maintaining healthy blood pressure and blood sugar readings.

It also provides advantages for those under stress. While it’s known that exercise can help to reduce levels of stress hormones, California scientists investigated the impact of exercise on telomere length in women under stress. They predicted that exercise might protect from telomere shortening in those under stress. And they were right.

They tested healthy women under stress and found that those who were sedentary had shorter telomere length than women who engaged in regular vigorous exercise.